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Watermelons 

Effect of watermelon in lowering blood pressure and protection from cancer risk

At the height of the season, we talked with an expert about the benefits and harms of a popular summer product.

Watermelon is one of the five most commonly bought berries and fruits in the world. It is second only to bananas and tomatoes, which according to the scientific classification, like watermelons, belong to berries. And popularity does not happen without myths. To find out the truth about watermelons, we met with nutritionist Zinaida MEDVEDEVA.

Myth 1 Just Sweet Water

To taste, perhaps so. But in fact, in addition to water and fruit sugar (fructose), watermelons contain a lot of valuable substance - carotenoid lycopene. It is he who gives the pulp a red color. Moreover, in watermelons, lycopene is even more than in tomatoes. This substance helps reduce harmful oxidative stress and reduces the risk of developing atherosclerosis.

- Lycopene must be present in the diet, because our body cannot independently produce them, says Zinaida Medvedeva. - Tomatoes contain an average

104 mg of lycopene per kg, and in watermelons about 144 mg per kg, that is, almost 40% more. However, there is a feature. For better absorption of lycopene, fats are needed. Therefore, say, from a tomato paste with vegetable oil, the body will receive more valuable substance than just from a watermelon.

In addition to lycopene, watermelons contain a lot of vitamin A - about 11% of the daily norm in 100 g. And also a lot of vitamin C - about 13% per 100 g.

Myth 2. Their health benefits are greatly exaggerated.

Of course, watermelons cannot replace drugs. But scientists and doctors highlight several serious proven beneficial effects:

Watermelons help reduce blood pressure, prevent the occurrence of hypertension, and also reduce the risk of heart attack and stroke. These effects are mainly responsible for the substances mentioned - lycopene.

Watermelon lovers are less likely to get cancer. Scientists explain: thanks to a combination of a high concentration of vitamin C and antioxidants, watermelon helps fight the so-called free radicals, an excess of which increases the risk of tumors.

It has a positive effect on digestion.

Recently it became known that watermelon juice can help reduce muscle soreness after training, arising from the release of lactic acid.

Thanks to vitamins A and C, watermelon improves the condition of the skin, including reducing the adverse effects of solar radiation.

Myth 3 You can eat without restriction

“Of course, you need to know the measure in everything,” Zinaida Medvedev shakes her head. - Even the most useful product can be harmful if you start eating its kilograms.

Doctors advise using watermelons to diversify their fruit diet, rather than sitting on them alone. About 400 grams of fruit is recommended per day. Of this daily allowance, 100 to 200 g may be watermelon.

Myth 4: Negative Calories

On the Internet, there are often claims that watermelon has a negative calorie content. That is, it gives the body less energy than it takes to digest it. So, it’s useful for losing weight.

- All this is a big myth. Products with negative calorie content do not exist at all, ”our expert emphasizes. - In addition, it is impossible to make a healthy diet based on one product. Even as wonderful as a watermelon.

Myth 5 No surprises for scientists.

No matter how!

“In 2012, scientists from China, the USA and Europe published the watermelon decrypted by the genome,” says Zinaida Medvedeva. - This discovery may soon radically change the types and varieties of watermelons.

The "modification" of watermelons is actively developing around the world. For example, even with us they sell watermelons with yellow, and not with the usual red pulp.

“Decoding the genome allows scientists to develop new varieties that have certain predefined properties,” our expert explains. “I think that in the next decade many new varieties of watermelons with excellent taste and other beneficial properties will appear on our shelves.”

TABOO

For diabetics - banned

Some believe that watermelons have a high glycemic index: their lovers risk not losing weight, but rather gain weight.

“This statement is also a little true,” Zinaida Medvedev explains. - If a person does not have diabetes mellitus or other disorders that cause problems with carbohydrate metabolism, then 6 g of sugar per 100 g of watermelon does not pose any danger.

But for those whose carbohydrate metabolism is impaired, you should refrain from watermelon. In the official recommendations for diabetics and patients with prediabetes, watermelons are on the forbidden list.

ON A NOTE

Fry like kebab

In addition to the usual use of watermelon, you can try to cook.

“For example, cut into slices and fry with grilled kebab,” offers Zinaida Medvedeva. - Or chop the watermelon in a blender and put in the freezer. Soon you will get sorbet, which will be as tasty and healthy as watermelon, but at the same time it will perfectly replace more high-calorie and sweet ice cream.

You can also diversify vegetable salads by adding slices of watermelon. Dried seeds can also be put in a salad or eat, peeling in the same way as sunflower seeds.